Month: December 2017

Do you have the post-holiday fatigue of cooking (and eating) huge meals? Smoothies can be a great quick snack or small meal when you don’t have time (or don’t want) to cook.

The smoothie revolution overtook the world about a decade ago. Suddenly we were free from eating solid food or preparing meals and could obtain all the nutrition we needed in one sip with a pureed or “blenderized” creation that helped us satisfy hunger and meet all our nutritional needs. Society was hooked; we had easy meal replacements that tasted great and provided all the necessary nutrients we were missing from not having a full, traditional meal. I can’t argue: smoothies, in my opinion, do provide a host of nutrients and flavors that are convenient. They are a perfect alternative for busy people who need a quick meal, or meal replacement, and, if no other sufficient nutrient sources are possible, sipping a smoothie is better than skipping a meal or reaching for a less healthy alternative. What I’ve learned, however, is that smoothies are not just a morning “thing”- they can be used anytime, anywhere, to satisfy hunger and provide necessary nutrients.

In pregnancy, smoothies come in handy. All you need is a few ingredients, a blender, a large glass, a straw and you’re on your way. While I don’t recommend smoothies as someone’s main meal daily, they can provide a healthy alternative for a meal replacement or a meal on the run that is packed with vitamins, fiber, often protein, and other nutrients that a pregnant woman, and her family, can use in place of skipping a meal. I think smoothies are great in a pinch or when a pregnant woman needs a snack that is filling and nutritious. The best part about a smoothie is that one can’t go wrong with the ingredients- you can basically mix any fruit and vegetables together to create a drink that is satisfying, refreshing, and healthy. Smoothies are a reason to experiment- try different combinations of your favorite flavors and add in sweet or savory flavors to your own taste. The possibilities with smoothies are endless.

I recommend smoothies for any time of the day. You can vary the ingredients to be either sweet for breakfast and desserts or savory to satisfy as a snack or a small meal. I do not, however, recommend using smoothies as a meal replacement on a regular basis. In pregnancy, hunger needs to be satisfied in a sensible way but there is no replacement for a balanced meal that contains sufficient proteins, fibers, carbohydrates, and other nutrients. Here I provide sweet and savory alternatives to try for your next smoothie. Even though savory smoothies often blend into different shades of green or red, many of the savory smoothies contain antioxidants, vitamins A and C, and health oils and fats. The internet is filled with wonderful recipes for any kind of smoothie. Try these and feel free to add in other ingredients. Share your favorite smoothie recipes or what ingredients you use to maximize flavor or nutrition.

The Basic Smoothie

1 cup plain nonfat or Greek yogurt

1 banana (room temperature or cut into slices and frozen)

½ cup of orange juice (fresh is best but store-bought, commercial orange juice is fine)

6 frozen strawberries (put a bag of fresh strawberries in the freezer or keep a bag of store bought whole frozen strawberries in your freezer for this recipe)

Blend for 20 seconds. Scrape the sides of the blender and blend again for an additional 15 seconds.

Berry Smoothie

1 cup frozen raspberries

½ cup fresh cut strawberries (or 4-6 whole frozen strawberries)

¾ cup unsweetened almond milk

1 ½ tablespoon honey (fresh honey is best- I use honey that I get from an apiary like the Tanis Apiary in Pompton Plains, NJ- find them via Google for an amazing, full flavored honey)

There are an abundance of books available for pregnant women, fathers, families, friends, or people planning to become pregnant. However, not many of these books are current, though many are considered the “old standby”. These books are available for digital download, so finding answers to questions has become easier. Increasingly, many women find their information from sources outside of books, including their doctor or midwife, friends, or on the Internet and sites like this. But books are still a useful source of information, and I always encourage people to invest in books as a good primary source for reliable information. Here are the books I currently recommend and the reasons why.

The Basics

What to Expect When You’re Expectingby Heidi Murkoff and Sharon Mazel. This book has been around for over 25 years and has become what I consider an international Rite of Passage. The information in this book is basic but easy to understand. It is not meant to be all-inclusive, but it stimulates one to ask more questions and bring them to your health care provider. I think that this book provides enough basic information to give a woman (or her family and friends) sufficient information.

Natural Birth

Ina May’s Guide to Childbirthby Ina May Gaskin. Ina May Gaskin holds rock star status for midwives. She has guided and molded midwives for over 3 decades and her book is a humorous, down-to-earth guide for women who desire a natural birth. This book, further, goes into detail about the mind-body connection and goes into detail about options for women and how a woman can have the birth she desires. While this book may not be ideal for everyone, it is a worthwhile read for anyone who wants to understand the physiology of pregnancy and labor. I find this book to be empowering to women.

First-Time Parents

The Baby Bump. 100s of Secrets for Surviving Those 9 Long Months by Carly Roney. This is a perfect book for first-time mothers! It addresses all the fears and misconceptions related to pregnancy written by a mother who has been through it. What I like about this book is that it is written in a tone that makes one feel like they are talking to a trusted friend (which I appreciate!). This book is very easy to read and informative.

Nutrition

What To Eat When You’re Pregnant by Nicole Avena. This book is a perfect example of what I am doing on this site: providing information on nutrition and recipes that are useful and delicious. My colleague Nicole has introduced 50 recipes that are easy, delicious, and nutritious. And Nicole, like myself, uses her scientific background to guide and ground her recipes in current evidence.

Fathers-to-be

The Expectant Father. The Ultimate Guide for Dads to Beby Armin Brott and Jennifer Ash. Too often we forget about the Dads. This book provides useful information for fathers to navigate pregnancy. I think this book not only provides guidance and reassurance to Dads but also highlights the joys of being an expectant father.

When you need a good laugh…

Belly Laughs: The Naked Truth About Pregnancy and Childbirthby Jenny McCarthy. I love Jenny McCarthy and her humor is contagious. Jenny brings out one of the most important aspects of pregnancy: Laughter! This book is hysterical and provides pages of laughs while providing some useful, first-hand information. This is meant to be a happy time and moments of laughter do wonders to decrease stress, induce relaxation, and elevate a mood. I think this book is truly worth the read and laden within the humor is useful information that is relatable to everyone.

What works for you

There is so much information out there– some of it useful, some not always true or factual– and everyone interprets information in their own useful way. I suggest reading what you feel resonates best with you– then share what you found with others. No book is perfect but the best thing they do is stimulate questions that you can address with your health care practitioner.

In this modern age, we have so many books and electronic resources to provide information. What favorite books or information sources would you recommend?

I am thrilled to share the expertise and insights of my colleague and fellow nurse midwife, Cris Giambalvo. Cris has over two decades of obstetric experience and has worked with thousands of women (and delivered thousands of babies!) in her career. Currently in private practice in New Jersey, Cris is also an expert in Integrative medicine and she weaves its concepts into her practice. I’ve asked her to introduce and explain what integrative medicine is. I plan to have her post as a regular contributor, so feel free to ask her questions by commenting below!

–Paul Quinn, PhD, CNM, and Founder, Prenatal Possibilities

Integrative Medicine

As defined by Andrew Weil, MD: “Integrative medicine is healing-oriented medicine that takes account of the whole person (body, mind, and spirit), including all aspects of lifestyle. It emphasizes the therapeutic relationship and makes use of all appropriate therapies, both conventional and alternative.”

As a certified nurse midwife with fellowship training in Integrative Medicine, the focus is always on the whole woman. I am interested in learning a woman’s story. So much can be learned about a woman when we simply take the time to LISTEN. Many women come to my office with various physical complaints from abdominal and pelvic pain, to chronic headaches and back pain. I find that taking the time to listen to a full history and then exploring what a woman is open to with respect to treatment, helps me find the best way to treat her complaints.

Listen to Your Body

Stress management is critical for today’s busy woman. I find that women often care for everyone around them and very rarely spend any time caring for themselves. Chronic stress can lead to physical complaints. If we just take the time to pay attention and listen to our bodies, we will often find what ails us quickly and then be able to let our body heal itself without the use of pharmaceuticals. I often say to my patients, “life speaks to us in whispers”- If we don’t listen to the whispers, life will speak louder and louder until we can’t possibly ignore it any longer!

Think about this: You know that you’ve been burning the candle at both ends. You can’t find time for yourself because you have deadlines to meet at work or maybe a significant other and/or children that demand much of your time. You start to feel tired, over-tired even, and then you worry at night that you’ll never get everything done that needs to get done. You get by day to day, week to week like this and then you notice your neck and shoulders hurt, and maybe your low back. You might have an upset stomach and before you know it, you feel like your body is falling apart. Sound familiar?

Integrative Medicine Treatment

Integrative medicine practitioners believe in the blending of conventional and alternative therapies to best treat a patient. Their focus is on preventing illness and promoting wellness through healthy diet and lifestyle choices. You can change your future through healthy lifestyle choices! Hippocrates had it right when he said, “let thy food be thy medicine and medicine be thy food”! We believe that good nutrition is an integral part of any treatment plan. We believe that exercise is a key component to a healthier lifestyle. We believe in taking time with patients, and coming up with a realistic treatment plan including holistic options for treatment when appropriate.

Integrative Medicine practitioners take the time to learn about the whole person, mind , body and spirit, and then work with that patient to help them treat their complaints, as well make suggestions on ways to help manage future health. Consider seeing an integrative practitioner for your next appointment!–Cris Giambalvo, DNP, CNM

Share your thoughts!

Questions for Cris? Ask them here! We’d love to hear your thoughts or any experiences you’ve had with Integrative Medicine.